Dancers are marvels of strength and grace with long lean torsos and flat bellies that look terrific in tights and leotards. You don't have to join a ballet company to enjoy all the health and self-confidence benefits of a toned, strong core. Just do what the prima ballerinas and principal dancers do: Work smart to focus on core muscles for power, stability and maybe even enviable abs.

Core Capabilities

Exercising the core can be a chore -- curls, situps and planks are tough love for your tummy, hips, lower back and butt. Skipping core moves won't improve your fitness or appearance, though, so do what dancers do for core conditioning. MayoClinic.com points out that training hip, abdominal, pelvic and lower back muscles is key to good balance and stability. Core exercises tone the abs. Try a favorite classic exercise used by ballet dancers to tone the core, strengthen the lower back and reinforce correct dance posture: the bridge. Lie on a mat with feet flat on the floor and contract the abdominals as you raise your hips off the floor until you create a slanted line from knees to shoulders. Keep your back steady and your hips squared throughout the lift.

Pilates for Pliés and Penchées

Pilates, an exercise system developed by Joseph Pilates in the early 1900s and used by dancers for fitness training, gives you long, lean muscles. It aids in injury rehabilitation and delivers low-impact flexibility with improved endurance and strength. Pilates targets core muscles and a home workout won't require studio equipment. Companies like The National Ballet of Canada have resident Pilates instructors and condition with Pilates for better performance at the barre and on stage. Pilates "Hundreds" is a core-centric warm-up that boosts your heart rate and tightens your abs. Lie on a mat, legs in the air and knees bent at 90 degrees. Raise arms, head and upper torso slightly and pump both arms as you inhale and exhale explosively 100 times. "Dance Magazine" recommends continuing with leg stretches to work hip flexors and engage the core for improved extensions and pliés.

Flat Belly Ballet

Tone your tummy with ballet moves that help to tighten a flabby middle. Elise Gulan, creator of a ballet conditioning DVD, says to use a chair as a handy barre for support as you practice lateral leg lifts. The core remains engaged while the working leg is fully extended as you lift to the front and side with foot flexed. More core challenge comes from side plank leg lifts on a mat using the abs and obliques to raise the upper leg, hold it extended and swing it steadily from side to front and back. Noelle Zane, a former dancer and fitness studio owner, created a ballerina body workout with plié-style barre moves for the core. Hold the barre lightly, turn out your toes, bend your knees and lower the torso straight down. Move up and down a few inches several times in that position to work the glutes, thighs and core muscles.

Props for Ballet-Body Cores

Dancers mix it up with props offstage to build strong, healthy cores for work center stage. Use a soft ball under your feet while lying on a mat. Bend your knees and press into the ball as you raise hips and core to rest on your shoulders. The move gives you a stronger back as it stimulates your core. Dancers like the Radio City Music Hall Rockettes use resistance bands for core work that helps stabilize the spine. Attach the band to a secure anchor and stand perpendicular to the anchor, grasping the band with both hands, elbows bent to the sides. There should be tension on the band. Engage the core, soften the knees and straighten both arms, holding steadily for 10 seconds. Do 10 reps and switch to the opposite side.